How compassionate are you toward yourself? Take this quiz to find out your total Self-Compassion Score. SELF-COMPASSION SCALE HOW I TYPICALLY ACT TOWARDS MYSELF IN DIFFICULT TIMES Please read each statement carefully before answering. To the left of each item, indicate how often you behave in the stated manner, using the following scale. Almost never Almost always 1 2 3 4 5 _____ 1. I’m disapproving and judgmental about my own flaws and inadequacies. _____ 2. When I’m feeling down I tend to obsess and fixate on everything that’s wrong. _____ 3. When things are going badly for me, I see the difficulties as part of life that everyone goes through. _____ 4. When I think about my inadequacies, it tends to make me feel more separate and cut off from the rest of the world. _____ 5. I try to be loving towards myself when I’m feeling emotional pain. _____ 6. When I fail at something important to me I become consumed by feelings of inadequacy. _____ 7. When Im down and out, I remind myself that there are lots of other people in the world feeling like I am. _____ 8. When times are really difficult, I tend to be tough on myself. _____ 9. When something upsets me I try to keep my emotions in balance. _____ 10. When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people. _____ 11. I’m intolerant and impatient towards those aspects of my personality I dont like. _____ 12. When I’m going through a very hard time, I give myself the caring and tenderness I need. _____ 13. When I’m feeling down, I tend to feel like most other people are probably happier than I am. _____ 14. When something painful happens I try to take a balanced view of the situation. _____ 15. I try to see my failings as part of the human condition. _____ 16. When I see aspects of myself that I don’t like, I get down on myself. _____ 17. When I fail at something important to me I try to keep things in perspective. _____ 18. When I’m really struggling, I tend to feel like other people must be having an easier time of it. _____ 19. I’m kind to myself when I’m experiencing suffering. _____ 20. When something upsets me I get carried away with my feelings. _____ 21. I can be a bit cold-hearted towards myself when Im experiencing suffering. _____ 22. When Im feeling down I try to approach my feelings with curiosity and openness. _____ 23. I’m tolerant of my own flaws and inadequacies. _____ 24. When something painful happens I tend to blow the incident out of proportion. _____ 25. When I fail at something thats important to me, I tend to feel alone in my failure. _____ 26. I try to be understanding and patient towards those aspects of my personality I dont like. To find your total self-compassion score, first find the mean score for each of these sets of sub-scale item responses: Self-Kindness Items – Add scores for 5, 12, 19, 23, and 26. Divide the total by 5. Common Humanity Items – Add scores for 3, 7, 10, and 15 (divide total by 4). Mindfulness Items – Add scores for 9, 14, 17, 22 (divide total by 4). Reverse score the following negative sub-scale items (“Almost always” is scored as 1 instead of 5, a rating of 4 is scored as a rating of 2, 3=3, 2=4, and “Almost never” is scored as a 5 instead of a 1): Self-Judgment Items – 1, 8, 11, 16, 21 (divide total of reverse scores by 5); Isolation Items – 4, 13, 18, 25 (divide total by 4); Over-Identified Items – 2, 6, 20, 24 (divide total by 4). Find the total mean by adding together the mean scores for each set of sub-scale items and dividing by 6. This is your total self-compassion score.
Posted on: Mon, 29 Dec 2014 11:57:02 +0000
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